Welcome to all the new folks to class.  I am honored by your trying the class.

Tonights class were worked more on upper body strength as well as hamstrings and always toe stretch. 

The upper body work with dolphin/dolphin plank as well as side plank on the forearms is very strengthening.  It teaches the shoulder/shoulder blade alignment for all yoga asana postures. The stability this ingrains in the shoulders and back creates ease in the harder inversions, hand balances and even backbends.  Finding stability and working from the midline of the body will always make your yoga path safe and enjoyable.

Opening the toes with toe stretch or the more advanced version helps the feet to find their grounding.  With open feet that are well grounded the toes flow out from the foot beautifully like petals on a flower.  Gripping the toes into the ground in any standing postures just adds to the tightness of the calfs and hamstrings.  Let the toes flow and if you find yourself gripping them back up find your center, not only of your self but the center of your foot.  Perhaps the toes are gripping because you are forward of your midpoint on the foot or too much in your heels.  Are the ankles caving in or rolling out all of these things add tension not only to your feet but to your whole body. Learn your body and you will learn about your Self.

Hamstrings:  The lunge work that moved on to 1/2 Hanumanasana is one of the best ways to open your hamstrings. Remembering the main focus the knee is aligned over the heel when in the lunge position. This is when the hip flexors are stretching.  When we move back to straighten the leg the hip comes over the back knee, the toes are lifted and dorsi flexed strongly.  The hip is  not past the knee towards the heel.  Then if you have the hamstring opening then the torso can fold over the now straight leg, but you must lead with your heart not the chin or forehead. Each part of this posture can be held 3-5 minutes or more

The hamstrings are very large muscles that need to be opened slowly.  Remembering as my teacher Karin Stephan says; that a large victory is a series of small victories over time. Keep gently opening the hamstrings and they will love you for it.  Till next week……. Live well, Laugh often & Love much

Yoga Flow Oils used in class was Relaxing Blend